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Oven-Baked Squid…It will melt you like butter!

A Delicious, Mouth-Watering, Healthy Mediterranean Dish! 

A couple of weeks ago, I caught an episode of The Dr. Oz show in which Dr. Oz and a special guest, Dr. William Li,  were highlighting the health benefits of Squid with respect to breast cancer.  When most people think of squid, they think of fried calamari, the infamous appetizer.  Instead, I wanted to use squid as a main entree that showcases its tender texture and buttery flavor.  Squid has a reputation of being chewy, which is due to the fish being old or overcooked.  Fresh squid that is prepared properly will be tender and soft, not rubbery.  As with all fish, the smell should be clean and sweet, and the skin should shine.

I recently prepared a delicious squid recipe from ”Lidia’s Italian-American Kitchen” cookbook.  Lidia Bastianich’s recipes are simple and divine with a mix of traditional and contemporary styles, and a focus on whole foods. I love meals with fresh, simple ingredients where you can actually taste the Food and not have it overpowered by sauces, creams, etc.

Lidia’s Oven-Baked Squid melts like butter in your mouth. The squid (body and tentacles) is drizzled with olive oil, garlic, and crushed red hot pepper and baked in a Cast Iron Pan. (Another pan or baking dish will also work.)  If you don’t enjoy the sight of the tentacles, just use the bodies.  Cleaning squid is messy and fun, but requires quite a bit of time.  If you’re crunched for time, consider purchasing cleaned wild squid from Whole Foods or a fish market.

The recipe from Lidia’s cookbook is in the link below.  I hope you enjoy this healthy, quick and savory dish as much as I do!  It is a delicious and light summer meal that pairs nicely with a side salad of arugula and a glass of wine. I added broccoli slaw, too!

Buon appetito and here’s to great health, happiness and delicious seafood! ~Mona

Squid baking in cast iron pan

P.S.   Dr. Oz had a special guest on by the name of Dr. William Li, a Cancer Prevention Researcher who studies the impact that certain foods have on cutting off the blood supply feeding cancer cells.  One of the Cancer Fighting Foods mentioned was squid.  According to Dr. Li, eating just 3 ounces of squid greatly reduces your chances of breast cancer.  For more information about other cancer fighting foods from the show, see the following link: (





This post first appeared on Solar Wellness, please read the originial post: here

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Oven-Baked Squid…It will melt you like butter!


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